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nut free peanut butter alternatives

Top 5 Peanut Butter Alternatives

We spread it onto sandwiches, toasts, and eat it by the spoonful, but for anyone who has a nut allergy or parents with kids in a nut-free school, peanut butter/nut butter can be a problem.

Fortunately, I’ve tested five tasty peanut butter alternatives and I’m here to give you a complete review of each. Watch the video to see why these made my choice for the top 5 peanut butter alternatives:

Where to Find Peanut Butter Alternatives

For anyone who is a part of a nut-free household or school, it can be a challenge to make some of the most basic foods we love like the classic PB & J.

Years ago, there were not a lot of options outside of peanut butter but now you’ll find nut-free butter in nearly every retail store although the selection is usually limited to sunflower, soy, and cookie butter. There are other options so I’ve included those in this review as well as the sesame and granola butter which I’ve found to be top notch in taste and nutrition. I’ll admit, I had to go to three different stores and place an order online to get the final 5 but if you’ve been going without peanut butter or any nut butter the effort is well worth it!

Types of Nut-free butters

Common options for nut-free butter include those made from sunflower seeds, pumpkin seeds, sesame seeds, soybeans, and even granola.

Each of these are gluten free and offer a healthy source of fat and protein. The other option, cookie butter doesn’t contain much protein, but what it lacks in nutrients it makes up for in taste.

Best Nut-free Peanut Butter Alternatives:

Now, we’re at the most important part of the whole post. The review! I bet you are wondering “how do they taste?”, “where can I get them?”

I’ve got all the answer right below, so let’s begin:

Granola Butter

granola butter nut free butter

This tastes like a cross between oatmeal cookies and granola. As far as I’m concerned IT’S. THE. STUFF!

I’ve had several deliveries from Kween and they offer granola butter in the original flavor or chocolate.

Per serving:

  • Calories: 200
  • Fat: 15g
  • Carbs: 8g
  • Fiber: 2g
  • Sugars: 3g
  • Protein: 7g

Grab a jar of Kween Granola butter here.

Sesame Butter

sesame butter nut free

While I tried so hard not to have favorites, I am completely obsessed with this nut-free alternative.

It has an amazing depth of flavor and reminds me more of grown-up peanut butter, minus the nuts. Options include creamy and chunky.

Per serving:

  • Calories: 200
  • Fat: 17g
  • Carbs: 8g
  • Fiber: 1g
  • Sugars: 4g
  • Protein: 6g

Grab a jar of Seedible Sesame Butter  here.

Ground Sesame Seeds

Now, there is another sesame seed butter known as tahini. While it is a nut-free option, it has more of a savory flavor that you’d use for turkey sandwiches, wraps, salad dressings and doesn’t really remind one of peanut butter, which is what I’m going for.

Soy Butter

soy butter wow butter nut free

If you have been craving that peanut butter flavor and texture this is the one for you!

It tastes VERY similar to peanut butter and is spreads like regular peanut butter making it the #1 option for the classic PB & J.

It will also hold up well as a replacement for peanut butter recipes such as a Peanut Butter Crunch sandwich or a no-bake snack like Oatmeal Raisin Energy Bites.

Per serving:

  • Calories: 200
  • Fat: 15g
  • Carbs: 8g
  • Fiber: 2g
  • Sugars: 4g
  • Protein: 7g

Grab a jar of Soy Butter here.

Sunflower Seed Butter

sunflower butter nut free

Sunflower seed butter has a toasty, earthy flavor and it does not taste at all like peanut butter.

It’s the easiest option to find at a regular grocery store, aside from cookie butter.

You can use it in sandwiches or swap it out for regular peanut butter in no-bake recipes.

Per serving:

  • Calories: 210
  • Fat: 18g
  • Carbs: 5g
  • Fiber: 3g
  • Sugars: 3g
  • Protein: 7g

Grab a jar of SunButter here.

Cookie Butter

biscoff cookie butter nut free butter

If you’ve ever wanted to eat cookies by the spoonful this is closest you’ll get.

It’s made with ground up  cookies so naturally, it’s delicious and dangerously addictive.

I like to keep it on hand for “emergencies” but I do count this nut-free alternative as a treat– after all, it’s basically a cookie.

Per serving:

  • Calories: 170
  • Fat: 11g
  • Carbs: 17g
  • Fiber: 0g
  • Sugars: 11g
  • Protein: 1g

Grab a jar of Cookie Butter here.

Peanut butter alternatives for School

Now that we’ve reviewed all the peanut butter alternatives which ones are safe to use for school lunches? Answer: all of them! If you’re not sure how to use them I recommend the soy, sunflower, and sesame butter in sandwiches and the other two options, granola, and cookie butter with sliced apples, bananas, and graham crackers. As far as no-bake and energy bite recipes are concerned, opt for the soy and sunflower butter. The others have a more runny consistency and are pricier. What’s the first thing you plan to make with one of these nut-free spreads? I’m thinking a sesame butter sweet potato toast!

the best peanut butter alternatives so you can make nut-free recipes

5 minute lunch ideas for back to school

5 Minute Quick Lunch Ideas for School

If you have 5 minutes, have enough time to pack a fresh lunch because these quick lunch ideas are everything you need to get awesome lunches in that lunchbox and get out of the house on time. #Winning

It’s no secret that by the third or fourth week of school we, parents, can often find all of our back-to-school routine goals and meal prep expectations become more distant and out of reach. Things can get so busy!

But I’m here to tell you to not give up on making fresh and healthy lunches for you and the kids -yes, you’ve got to eat too! A healthy lunch is less about it looking like it belongs on an Instagram feed and more about being prepared the night before. Fresh food is good so high-five!

First, let’s go over a tip or two about packing lunches ahead of time:

1. Keep it simple!

I find items that are easy to put in a lunchbox and can be used multiple ways such as wraps, leftover pasta, veggies, fresh fruit, hard-boiled eggs, deli cuts, and grilled chicken are all great ways to keep it simple while without sacrificing flavor or nutrients.

Building a lunch from staples will set yourself up in the smooth and fast track to lunch packing success a.k.a not being in the kitchen for hours every Sunday!

Here are some videos where I show you how to pack 5 different lunch ideas with a single ingredient like hard-boiled eggs, turkey or ham, chicken salad, hummus, and more.

5 minute lunch ideas for back to school

2. Start with the right lunch containers

This might not seem like it would make a difference but believe me it does! Having the right lunch containers on hand is essential to avoiding the classic sorting through a pile of lidless plastic containers, only to find none of them fit in your kid’s lunch box.

Starting with a compartmentalized lunch container and filling in the compartments with healthy options is key to quick packing.

Check out this video where I show you my top picks for great containers and [[shop all of them here on Amazon.] www.amazon.com/shop/momables

Now that you’ve got the when and the how of lunch packing, let’s get on with the “what do you pack inside a lunchbox?” question.

1. Crunchy Turkey Pinwheels

Deli turkey, fresh veggies all wrapped up in a tortilla! Cut it into pinwheels or leave it whole to make a wrap.

5 minute lunch ideas for back to school

2. BLT Salad

Simple and SO GOOD it takes less than five minutes to assemble if you boil the eggs and cook the bacon ahead of time.

5 minute lunch ideas for back to school

3. Hummus Veggie Sandwich

One of my favorite ways to use hummus! Feel free to add any of your favorite deli cuts to make it even more hearty.
5 minute lunch ideas for back to school

Need more quick and simple hummus ideas? Check out this post or the video below.

4. Pizza Pasta Salad

Leftover pasta from dinner (or cooked ahead), cheese, pepperoni, black olives, and lunch is ready!
5 minute lunch ideas for back to school

5. Turkey and Cheese Roll-Ups

It’s practically a sandwich without the bread…..
5 minute lunch ideas for back to school

6. Mediterranean Bistro Box

I love creating bistro/bento boxes since the ingredients are always simple and ready to be packed into lunch containers!

5 minute lunch ideas for back to school

7. Salmon Salad Pitas

It’s like tuna salad but so much better!
5 minute lunch ideas for back to school

It’s safe to say that I take lunch pretty seriously but I also want to make it fun to eat for my 3 kids. And I’m thrilled to share with you the tips and tricks that have helped me pack quick lunches for my kids.

And if you’re still learning to master cooking for your family fresh and simple meals, check out our family meal plans. They help establish a healthy eating routine with 5 family-friendly recipes, a shopping list, and meal prep sheet.

What are some of your go-to quick school lunch ideas? 


5 minute lunch ideas for back to school 5 minute lunch ideas for back to school 5 minute lunch ideas for back to school 5 minute lunch ideas for back to school 5 minute lunch ideas for back to school

healthy school lunches for the teenage athlete

Healthy School Lunches for Teenage Athletes and Active Kids

If you need to make healthy school lunches for teenage athletes or active kids, you’ve come to the right place; because as a mom to 3 kids, I know what it’s like when an active kid can eat you out of the house.

While school sports are a great way for kids to get involved, socialize, and learn new skills, they also work up an appetite. And we all know that this means that the first words out of their mouth when they get home are… “I’m starving!” Right?

These easy school lunch ideas will keep them energized and ready to score the winning point every day since they have a good balance of protein, carbs, and healthy fats.

healthy school lunches for the teenage athlete

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